This session not only improves physical conditioning but also mental resilience, as it forces swimmers to hold back in the beginning, while maintaining enough energy to power through the second half. It trains your body to get accustomed to swimming more efficiently by optimising both speed and energy usage.

Key Points

• Controlled Start: Swim the first half of the set distance at a controlled pace, focusing on efficient, streamlined swimming.
• Increased Speed: In the second half, increase your stroke rate while keeping your technique sharp to swim faster than the first half.
• Pacing Awareness: Develop an acute awareness of your speed, effort, and energy levels to execute the split accurately.

Drill Execution

1. Begin swimming the first half of a set distance (e.g., 50 metres) at a moderate pace, concentrating on smooth, efficient strokes.
2. Once you hit the halfway point, increase your speed for the second half by upping your stroke rate while maintaining proper form.
3. Continue this pattern for several sets, focusing on pacing and the ability to finish the second half faster than the first.

Progressions

1. Increase Distance: Start with shorter distances (e.g., 25-50 metres) and gradually increase to longer distances (100-200 metres) as your endurance improves.
2. Use a Timer: To track your progress, time both halves of the swim and aim to consistently swim the second half faster.
3. Stroke Variety: Apply the negative split principle to different strokes (freestyle, backstroke, etc.) to enhance pacing control across all disciplines.